Serratus Anterior - The boxer’s muscle that’s not just for boxers
Serratus Anterior
This week we will be looking really cool superhero sounding muscle, the serratus anterior. More than just the ‘boxer’s muscle, it is a fan-shaped muscle which wraps around your rib cage. It is often neglected but can be a source of restricted movement if it has issues.[i]
What does the serratus anterior do?
Known as the ‘boxer’s muscle because boxers often have very defined serratus anterior muscle that are clearly visible, but it is more important than that. It help to move and mobilise the arm help helping to:
Lift our arms above our shoulders/head,
Push and pull,
Extend the arm when punching (hence boxer’s muscle),
Stabilised the shoulder blades,
Improve posture, and
Expand and support our ribs while inhaling.[ii]
Additionally, as with many of these muscles, extending sitting with our shoulders rounded can lead to tight and weak serratus anterior muscles.[v]
So I have tight or weak serratus anterior muscles, what can I do about it?
Of course, if you are experiencing pain, it is best to rest and see a health care professional. Especially if you are experiencing difficulty breathing or chest pain (in which case, consider if emergency services are an appropriate option).
Here are some exercises which can also help with tight or weak serratus anterior muscles.
Mobility
Shoulder Rolls
Stand up straight
Roll your shoulders in a backward circular motion for 5 rotations
Then do 5 rotations forward
https://www.healthline.com/health/fitness-exercise/upper-back-pain-exercises#10-stretches
Self-Myofascial Release / Self-Massage
Lat Roll
Lie on your side
Put the rolling in your arm pit area.
Roll forward and backward.
Use the height of your butt to adjust the pressure (the higher your butt, the more pressure)
https://youtu.be/fmY0e2fiACM
Yoga
Cobra Pose
Lie on your front
Place your hands at your armpits.
Draw your shoulders down toward your butt.
Slowly draw your shoulders away from the ground and toward your butt.
Gently push up with your hands.
Include lifting our head but keep your chin tucked.
Only go as far as you do not experience any lower back pain/strain. Do not force the movement with your hands (you can momentarily lift your hands to check this).
https://thumbs.gfycat.com/ViciousVelvetyJaeger-mobile.mp4
Cat-Cow pose
Start on all fours (tabletop position). Hips over knees. Shoulders of elbows.
Inhale. Starting from the pelvis. Tilt the tailbone up. Let you stomach sink. Pull your chest forward. Lift your head.
Exhale. Tilt tailbone down. Draw your belly button to your spine. Round the spine. Chin to chest.
Repeat as you breathe.
Conclusion
The boxer’s muscle (serratus anterior) is not just for boxer’s. It helps us reach overhead which means when it is tired and weak it can result in back, shoulder and neck pain. Sitting and repetitive exercises like tennis or swimming can often lead to these muscles being tight and weak. These mobility, self-massage and yoga exercises can help.
You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.
The EVERYDAY can lead tight or weak boxer’s muscles.
Come to Recharge and Move BEYOND the EVERYDAY.
[i] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-serratus-anterior/
[ii] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-serratus-anterior/
[iii] https://www.healthline.com/health/serratus-anterior-pain#symptoms
[iv] https://www.healthline.com/health/serratus-anterior-pain#symptoms
[v] https://pottsvillephysio.com.au/tag/neck/
[vi] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-serratus-anterior/
[vii] https://www.healthline.com/health/serratus-anterior-pain#symptoms